Did you know that great skin starts from the inside? It's true: The right combination of vitamins and other nutrients can help you maintain healthy skin.
As skin ages, it naturally becomes thinner and more fragile, and your body takes longer to replace and repair old cells. The result can be a duller, drier complexion. While there's nothing you can do to slow the passage of time, the right nutrients can help maintain healthy skin.
The following nutrients play a role in skin health. And unlike using beauty products that work only on the skin's surface, taking in the right nutrients every day gives your body the materials it needs to maintain healthy skin.
VITAMIN A (BETA-CAROTENE)
What it does: This powerful vitamin is essential for growth and cell division. In terms of beauty, this means that the nutrient helps your body replace old skin cells with new, healthy ones. Its antioxidant properties also help neutralize free radicals.
Health bonus: Some studies indicate that foods rich in beta-carotene have many health benefits.
VITAMIN C
What it does: Like Vitamin A, this antioxidant protects against free radical cell damage. It also helps skin maintain a healthy makeup.
Health bonus: This nutrient has long been thought to support immune health.
VITAMIN E
What it does: This powerful antioxidant helps support the immune system and neutralizes free radical damage that is naturally created in our bodies every day.
Health bonus: Recent studies suggest Vitamin E may help support healthy eyesight.
PHOSPHORUS
What it does: While phosphorus mostly works toward the formation of healthy teeth and bones, it also plays an important part in the body's ability to grow, maintain, and repair cells and other tissues.
Health bonus: In combination with Calcium, phosphorus helps create the hard latticework that makes up the foundation of strong bones and teeth.
Interesting fact: Eighty-five percent of adult phosphorus is in bone.
ZINC
What it does: This mineral helps your body produce new cells.
Interesting fact: The following groups may need more zinc from their diet: Senior citizens, vegetarians or other people who eat very little red meat, and pregnant and lactating women.

It’s August—vacation time! Well…maybe not. A recent survey found that almost 50 percent of U.S. employees forfeited half or more of their vacation days last year. That means they didn’t take them. That means they just kept working.
I can understand the mentality: I used to get four weeks vacation a year—and I think I took maybe two weeks at most. The reasons: too much work to do, too many meetings, too many deadlines…there always seemed to be plenty of excuses as to why I couldn’t take a day off.
But do your body a favor: book some time off this month to enjoy what’s left of summer. And if you need a little encouragement, here are four reasons you’ll be better off:
1. You’ll be less stressed. I know this seems pretty obvious, but it’s worth a reminder. De-stressing is critical to your health. Too much continuous stress suppresses the immune system. It’s also been linked to heart disease, high blood pressure, ulcers, anxiety, depression…almost every major condition.
2. You’ll sleep better. I know that after working continuously without a break for months, I started having trouble getting to sleep—and staying asleep. My mind was always going! Once you’re able to take a break, all of your body’s daily functions get back to normal, including your nighttime zzzs.
3. You’ll be happier. Spend your days off doing something you love (even if it’s just sitting and reading a book)—and you’ll feel better about yourself and your life. Get bogged down in the daily grind for too long and you lose perspective on everything else! And if you’re unhappy in your job, this might give you the impetus to start looking for a new one.
4. You’ll be more creative. By just taking your mind off something for even a day or two, you’ll find that your ideas—once you get back to work—flow more freely and are a bit more original.
Keep in mind, though, you don’t need to book a long, expensive vacation. Even just a day or two away works wonders. It’s better, as I’ve found recently, to have shorter and more frequent vacations then one big block of time off. But—and this is so important—you have to leave your computer at home (and resist the urge to check work e-mails on your Smartphone) to reap vacation’s benefits. Otherwise, your vacation is just work…in a different place!

Forget New Year’s. I’ve always found that summer is the best time to kick-start healthy resolutions. For starters, its warm, balmy weather encourages you to be outdoors as compared to the frigid temps of January that just make you want to hibernate. Eating healthy is a whole lot easier when the weather’s warmer, too: While we crave lots of carbs during the cold-weather months, summer is all about light eating.
If you’ve been thinking about getting healthier, here are a few simple strategies that have worked for me:
1. Set your alarm an hour earlier—and use that extra time to get outside for a walk or run. One of the things I love most about summer is the fact that the sun rises early. I get up just as the light is peeking through my windows—and lace up my sneakers (or get on my bike) and head to the local park. This time of the day is like a treasure waiting to be opened and explored: it’s when the white mist is gently rising off the dewy grass and pond water of my local park; it’s when the colors of the sky range from a subdued orange sorbet to a brilliant fire red; it’s when there’s a stillness in the air that’s at once calming and meditative. Try this one morning and you’ll see what I mean: you’ll feel more energized—and you’ll be more motivated to eat healthy the rest of the day, too.
2. Visit your local farmer’s market every week—and commit to trying a new vegetable or fruit. For some reason, I’m less likely to pick up and try new produce when I’m at the grocery store. But when I’m at a farmer’s market, I’m more adventurous. Just today, I bought a bunch of arugula (an aromatic, peppery salad green)—which is high in vitamins A, C, and K, and calcium. I tossed it with some Boston lettuce, grape tomatoes, carrots, and protein-rich garbanzo beans for a simple, delicious dinner salad (even my four-year-old daughter and eight-year-old son ate it!). But that’s why I love summer: there are so many fresh fruits and vegetables that make it so much easier to eat healthier than in the winter.
3. Buy a reusable water bottle, and keep it filled. To stay hydrated, I keep my 25-ounce insulated water bottle with me at all times—in the car, at my desk, by my bedside. If you hate the taste of water (a lot of people do), add a little lemon to it—or even a splash of fruit juice or iced green or black tea (for added disease-busting antioxidants). Keeping your water bottle in sight ups the chances that you’ll drink. Also, keep in mind that your body often mistakes thirst for hunger, so if you think you’re hungry, reach for your water bottle first. You may be able to skip the snacks—and shave some calories off your daily intake.
4. Try a new activity—outdoors. Summer is the perfect time to try something new, outside the gym. Hike, bike, walk, play tennis, swim…whatever you think you might want to try, now’s the time to do it. You have more energy in summer—and chances are, you may find a new way of working out that you love.
5. Take your multivitamin every day. I have been a huge proponent of taking a daily multi; I keep my vitamins on my kitchen counter so I won’t forget to take them right after breakfast. By taking your multivitamin, you’re ensuring that your body has enough of the key nutrients it needs to function every day. Then all the other healthy food you eat? I consider it extra insurance to guarantee that you’re staying healthy.
Put one—or all—of these strategies in place this summer, and you’re guaranteed to put in place a healthy lifestyle that will last long into the fall and winter. And come next New Year’s, you’ll already be way ahead of the game!

I have to be honest: I’ve never really worried about my bones—until just recently, when my mother was diagnosed with full-blown osteoporosis. We’ve all heard of it, but this disease—where bones become weak and more likely to break—runs in families (why I’m worried about my bones now). But while osteoporosis is more common in women, men can get it, too—why everyone should be vigilant about keeping their bones healthy and strong. In fact, according to the National Institutes of Health, more than 40 million people in the United States have osteoporosis—or are at high risk of the disease.
It makes you ask: what’s going on?
Calcium is key—as is vitamin D. (Calcium helps build and maintain bones, while vitamin D helps your body effectively absorb calcium.) How much do you need?
For calcium:
√ If you’re 19 to 50 years, you need: 1,000 milligrams a day.†
√ If you’re 51 to 70+, you need 1,200 milligrams a day (for women) and 1,000 milligrams a day (for men) .†
You can get calcium through your diet (dairy is a good source) and vitamin D through sunlight. It’s important to supplement with a good multivitamin as well to help ensure you’re getting enough, particularly when it comes to vitamin D (sitting in the sunlight isn’t good for anyone’s skin).*
The other part of the equation
There’s another part of the bone health puzzle—and that’s strength training. The fact that most people don’t strength train in the United States, particularly as we get older, may be one reason we have so many bone-health problems in this country.
How it works: strength training—or weight-bearing exercise—stresses your bones (in a good way) and by doing so, increases bone density. How? Cells called osteoblasts are critical to maintaining your bone structure; when you do weight-bearing exercise, the osteoblasts lay down new bone tissue to strengthen the points where the bone is stressed. Do regular strength training (for different parts of the body), and the osteoblasts continue to reinforce the bone, over and over again.
Easy ways to add strength training++ to your routine:
— Walking vests:These adjustable weighted vests can be worn daily to transform your daily walks into strength-training ones.
—Do body weight exercises:Push-ups are the easiest exercises to do. You need no equipment and can do them anywhere. Other good options include squats (for your legs) and crunches (for your abs).
—Try resistance tubing:These stretchy, lightweight pieces of latex provide resistance (and strength training) when stretched. (Tip: the lighter the color of the tubing, the less resistance it offers.) Youcan do a variety of moves with these—anywhere (since they’re so portable).
—Do free weights (or try the weight machines at the gym):Dumbbells are effective strength training tools. You can do everything from biceps curls (to strengthen the arms) and shoulder raises (to strengthen the shoulders) to weighted squats (to help strengthen muscle—and bone—in the legs). Weight machines at the gymare a bit more advanced way to build bone; book an appointment with a trainer to learn how to use them.
To get started, make sure you warm up for 5 to 10 minutes beforehand (to warm up the muscle, helping to prevent injury). And choose a weight or resistance level that will tire your muscles after 12 repetitions. (When you can do more than 15 reps without tiring, increase the amount of weight or resistance.) And plan to do two to three, 20- to 30-minute sessions a week.
Bottom line: strength training just seems intimidating. Doing it—along with getting enough calcium and vitamin D—will help support your bones for years to come.
† According to the National Institutes of Health
(http://www.niams.nih.gov/Health_Info/Bone/Bone_Health/Nutrition/)
++ Be sure to check with your doctor before starting any exercise program.

I. Love. Summer. There’s something about this season—with its breezy, balmy nights (perfect for bbqs); smells (fresh cut grass, anyone?); and abundance of garden-fresh fruits and veggies—that makes me want to be even healthier. The days are also so much lazier, with people everywhere (including me!) more likely to take stress-busting vacations. This may be why, after a long winter and rainy spring, I find that I’m so much happier during the summer months (as so many people are!).
Tips for Freshening Up Your Summer Workout Routine
Summer is the perfect time to take your workout outdoors in the fresh air. Some easy ways to change up your exercise for the season:
—Try getting up earlier than usual. Set your alarm clock 30 minutes to an hour earlier (it will take some getting used to, but it’s worth it!)—and get outdoors. It’s one of my favorite times to walk, run, or bike around the park. The air is so incredibly fresh and sometimes there’s even a mist rising from the dew-laden ground. It’s also the coolest part of a summer day. It truly appeals to all the senses (and is a great time to get your mind clear for the day ahead).
—Jump in the pool. ‘Tis the season to get out of the gym! My all-time favorite workout during the summer months: swimming laps in my local outdoor pool. Not only is swimming great cardio exercise, it also doesn’t put any pressure on your joints like running can. Don’t want to swim? Get on a bike: it’s one of the easiest, and most enjoyable ways to get around in summer—and you can rent one pretty much wherever you go. It, like swimming, is also easy on the joints. Just be sure to always wear a helmet.
—Sign up for a ride—or a race. There are an abundance of outdoor bike rides and races (from 5Ks to triathlons) that—depending on your fitness level—can get you moving during the summer months. (Active.com is a great source for races in your neighborhood.) You do not have to be a so-called “pro”. Just sign up—and move at your own pace. You’ll find that doing so will reinvigorate you and instantly freshen up your workout routine.
Tips for Freshening Up Your Summer Diet
Sure you need 8 to 9 servings of fresh fruit and vegetables a day, but this goal is easy to reach with these simple tips:
—Sign up for a CSA (Community Supported Agriculture); you pay a little to support a local farmer—and in return, you get plenty of fresh fruits and veggies from that farmer every week, typically through to Thanksgiving. (Go to localharvest.org to find a CSA near you.) Other options: visit your local farmer’s market or just your local grocery store and opt for local fruits and veggies. The benefit: you’ll be eating what’s in season—which some experts say is better for you. There is a greater chance of local seasonal veggies having higher content of vitamins.
—Make smoothies Summer’s a great time to introduce these to your diet (they make great breakfast add-ons): you can literally blend in just about any fruit, with ice, juice or milk, and/or calcium- and probiotic-rich yogurt to create a seasonal-friendly drink. A few smoothie tips:
√ Fresh is best; blend in nutrient-rich strawberries, blueberries, raspberries, mangoes, you name it. Even bananas are great (see next tip for exception), but add fresh fruit last, as it doesn’t require a lot of blending.
√ Make the best of brown bananas; just peel them and freeze in a plastic freezer bag. Then add them frozen to smoothies in place of ice for yummy flavor.
√ Add in extra nutrients with ingredients like ground flaxseed, which is high in healthy omega-3 fatty acids; ground oatmeal (high in fiber), and even a pinch of antioxidant-rich spices like turmeric, cardamom, and cinnamon. Experiment to find a flavor that works for you.
√ Don’t add extra sugar; there are plenty of natural sugars in fresh fruit (and fruit juice, if you add that as well).
—Grill up some veggies. Sometimes they can be even tastier than meat! Grill up Portobello mushrooms, add peppers and onions with meat to kabobs, and try grilling fresh corn, asparagus, sweet peppers, even eggplant! But be sure to either marinate the veggies first—or brush with olive oil—to prevent them from sticking. For added flavor, sprinkle fresh (and antioxidant-rich) herbs like tarragon, oregano, and thyme to the veggies before grilling.
√ Keep fresh fruits and veggies in plain sight. It sounds so simple, but you’d be surprised how many people don’t do this. If you keep fresh produce already washed and easily accessible, you’ll be more likely to eat it. Slice up a bowl of cucumbers, carrots, celery, or sweet peppers and leave in a bowl in the front of your fridge. Or leave a bowl of fresh fruit out on your kitchen counter—or at your desk so it’s the first thing you reach for when you get hungry.
By incorporating these simple tips into your daily summer routine, you’ll find that you’ll feel healthier and have more energy. Have a fresh and happy summer!

Summer is here! One reason I love summer: I feel energized about so many things (maybe it’s because the days are longer—and there’s plenty of mood-boosting sunshine!). Two of the things that always get a jump-start when summer rolls around: my eating and exercise habits. I have to be honest: winter takes a bit of a toll on my good intentions (I’d rather stay bundled up then head out to the park for a run—and I always seem to bake more comfort foods during the cold-weather months).
So with the arrival of the summer, I wanted to share three healthy-eating tips that I’ve learned from my past experience as Editor in Chief of Shape. Take these tips and shape them to your life, your cravings, and your body: that’s what will result in a healthier you—no matter what time of the year it is. And at the end of the day, that’s the goal we’re all after!
Follow your gut, literally.
Our bodies are pretty darn smart; I know that when I’m telling myself that I should eat a salad for lunch on a rainy day, my body is shouting, “HAMBURGER! PLEASE!” There used to be times that I ignored this inner voice and had the salad. But I quickly learned that in so doing, I ended up binging on something unhealthy (e.g. cookies or chocolate) later in the afternoon. Why? I was trying to feed—and satisfy—a body that wasn’t fulfilled at lunch. So whatever you eat, follow your gut…and make your choice the healthiest possible. If it’s a burger, have it sans the bun (my favorite way to eat a burger!), with a side salad (to up your daily produce intake), which brings me to my next point…
Get enough fruits and veggies.
There are days where I could go without eating enough produce (the recommendation is 5 to 9 one-half cup servings per day); this was typical during the winter and spring. On these days, I have to really make it a point to add more fruits and veggies to my diet because they’re such an important source of critical nutrients like vitamin C, B6, magnesium, calcium, and fiber (to name just a few). But when summer rolls around, though, I get re-motivated to get back on track—thanks to all the seasonal fresh fruits and veggies making their way into the produce aisle. I make sure that I’m getting one or two servings of fruit at breakfast (I love red grapefruit, so I eat a whole one—which is two servings right there), at least two servings at lunch (why adding a small salad to any meal is an easy way to do this), and at least two servings at dinner (a good rule of thumb: make half your dinner plate veggies).
Eat at home.
There’s no question about it: when you eat at home, your food is fresher and healthier than if you eat at a restaurant. I know what you’re probably thinking: cooking at home—with everything else we have to do—is often impossible (not to mention exhausting). But a friend of mine (with four kids, no less!) opened my eyes to simple healthy cooking—and my mealtimes have been transformed. She made me realize that keeping on hand certain essentials all the time can make cooking at home easy—and fast.
The essentials (highlighted in bold):
pre-cooked chicken strips (available at any grocery store). I cut these up and add to lettuce for salads; heat up and serve over rice (look for frozen rice, an invention that’s brilliant: just pop it in the microwave for 5-10 minutes and voila! it’s done); or serve with reheated frozen veggies (these are frozen at the peak of their freshness, so they’re almost as healthy as any fresh produce; just steam—and season—for a nutritious side dish).
pasta, which is perfect for a quick meal any night of the week
vacuum-packed bags of salmon (you can toss with pasta or make a quick salmon salad with it)
sweet potatoes, which I cut up and steam—an easy side dish!
olive oil (perfect for sautéing veggies or drizzling over salad)
fresh garlic, which adds flavor to just about anything (and is healthy for you, too!)
cans of black, white, garbanzo, and kidney beans. You can literally just pour these beans into a pan and sauté with some spices—and you have a great main course.
These are just some things that work for me. The key is to find techniques that work for you—not for your neighbor, your sister, or your co-worker. Bon appétit!

Full disclosure: I’m wearing glasses as I write this. In fact, if I didn’t, I wouldn’t be able to see the words clearly on my computer screen. This out-of-focus world has become a fact of life for me ever since I turned 40. Not only am I dependent on my glasses to stare at my computer screen, but also to read the fine type on any packaging—and even just stare at my dinner plate!
Needless to say, I never leave home without my reading glasses. And, I’m actually finding that I have them wear more and more these days!
But, come to find out, I’m not alone. Statistics show that, by the age of 50, if you haven’t worn glasses, you’re probably going to need your first pair. If, like me, you already own reading glasses, this is when you start to need a stronger prescription.
The reason behind this is kind of fascinating: it’s not (as I thought) that our eyes “deteriorate” as we get older. Thank goodness for this! It’s actually because the lens of our eye is still growing (it’s actually the only part of our eye that continues to grow as we get older)—but our ability to adapt to this changing lens is what’s slowing down, causing the world to become a little out of focus.
And, while you can’t change this natural process (other than getting glasses), there are some things you can do every day to protect the health of your eyes—and your vision. The fact of the matter is: 80 percent of vision loss is preventable if you maintain good eye health. (Needless to say, I’m already incorporating all of these tips into my routine!)
Take a break from your computer. As you can imagine, I spend a lot of time at my computer, but the one thing I didn’t realize: how little I blink when I’m staring at the screen. This is a problem. We blink, on average, about 12 times every minute—but not while we’re at the computer where we typically stare straight ahead for sometimes hours. Blinking helps to wash tears over our eyeballs that keep them clean and moist—and prevent them from drying out.
What I do now: the 20-20-20 rule. For every 20 minutes at the computer, I look away 20 feet (basically at something in the distance) for 20 seconds.
Eat salmon. Getting enough omega-3 fatty acids—found in foods like salmon, chia seeds, and flaxseed—in your diet every day helps support healthy eyes.* † (I eat salmon, but like to add chia seeds to my morning smoothies; you barely know they’re in there!). If you’re not a fish lover or find it hard to get omega-3s in your diet every day, omega-3 fatty acid supplements (like Centrum® ProNutrients® Omega-3) are a good option, in addition to your daily multivitamin.
See an eye doctor—every one or two years—even if you don’t have vision problems. Think about it this way: During any 24-hour period, our eyes will move about 100,000 times. That's equivalent to walking 50 miles every day! Getting a regular “physical” exam—with an eye doctor or ophthalmologist—is key to keeping your eyes in top form so they can continue to perform properly. Also, an eye doctor is the only one who can diagnose the most common diseases of the eye, like glaucoma. In some cases, he or she can even detect signs of diabetes, high blood pressure, and stroke risk in the blood vessels of the eye—long before they show up as symptoms in the rest of the body.
Get plenty of green, orange, and red fruits and veggies in your diet—every day. Sure, we’ve all heard that eating carrots is good for your eyesight. But what’s actually more important: a group of foods called carotenoids (of which carrots are part) that are key to vision. Carotenoids are nutrients that give an orange-yellow and red pigment to fruits and vegetables (think: mangoes, squash, sweet potatoes, tomatoes, and red grapefruit). These foods are all rich in beta-carotene, a form of vitamin A that helps produce pigments in the retina—key to seeing in the dark and poorly lit areas.
Carotenoids are found, too, in dark green leafy vegetables like spinach and kale. These leafy greens are also rich in nutrients like lutein and zeaxanthin that scientists§ have discovered are found in the portion of the eye where light is focused by the lens.
Always wear a pair of sunglasses when outdoors. Look for lenses that block 99 to 100 percent of the sun’s ultraviolet (UV) rays. According to the Skin Cancer Foundation, without UV protection, your eyes are more vulnerable to diseases that cause vision loss— like macular degeneration and cataracts— as well as to cancers of the eyes and eyelid. UV glasses will also prevent eyestrain from squinting on bright, sunny days.
Forget 50 shades of grey. 500 shades of grey is what the average eye can distinguish…but not if your sunglasses have colored lenses. While grey lenses actually offer the truest color distinction (making it better for art lovers), brown lenses create greater color contrast in monotone surfaces like boating and ski slopes, and yellow lenses are better for depth perception—good for golfers and bicyclists. Polarized lenses—of any color—are good for driving and water/snow sports because they reduce glare, increasing visibility.
One last bit of advice before I sign off: eyes truly are the windows not only to body health—but also to the soul. Next time you meet up with someone, look him or her in the eye; that’s the best way to show him or her that you’re honest and interested in what they have to say. Stay well!
†“Short-term Consumption of Oral Omega-3 and Dry Eye Syndrome”, Ophthalmology; 2013 May 1. pii: S0161-6420(13)00337-0. doi: 10.1016/j.ophtha.2013.04.006.
http://www.ncbi.nlm.nih.gov/pubmed/23642375
§“Lutein and zeaxanthin in eye and skin health,” Journal of Clinical Dermatology; 2009 Mar-Apr;27(2):195-201. doi: 10.1016/j.clindermatol.2008.01.011.
http://www.ncbi.nlm.nih.gov/pubmed/19168000

I had the best intentions: I packed my protein powder; I brought my gym clothes (with the goal to run every day on the treadmill, where I was headed on vacation). I was determined—this time around—not to gain weight on my weeklong trip. I even avoided second and third helpings of the fresh, delicious blueberry crumble that was served.
Yet, I still came home three pounds heavier—and was a bit frustrated, to say the least. But I quickly realized two things. First, I’m not alone: 29% of travelers, like me, say they gain weight on vacations. And second, I did some things wrong that I’ve since learned from—and wanted to share these tips with you.
Pack your sneakers—but don’t set rigid fitness goals. One of my own vacation mistakes was vowing to run every single day—something that’s just not realistic even in my day-to-day life. Having a must-do list is stressful, particularly at a time when you should be taking a break from strict routines. This may be why two-thirds of travelers say that exercising and eating healthy while on the road is stressful…because if you approach it like this, it is!
Instead, commit just to moving every day♦ on vacation. It might be swimming, it might be golfing, it might be taking a walk at sunset after dinner. In fact, walking after a meal may also help reduce diabetes risk, according to a new study. The research, published in the journal Diabetes Care♦♦, found that a 15-minute walk—about half an hour after each meal—helped to reduce blood sugar. And walking after dinner showed even more benefits: it lowers blood sugar levels over night into the next day. Need some good trails to walk? Click on mapmywalk.com to find walking paths near you; there’s also a helpful app to load onto your Smartphone before you leave on vacation.
Get to know your airport. Flying? You don’t need to sit outside your gate for hours waiting for your flight—or a connection. Get moving. San Francisco’s International Airport has a yoga room where you can stretch. Minneapolis-St. Paul Airport has a marked walking path (it’s 1.4 miles around)—as does Cleveland Hopkins International Airport, both of which are sponsored by the American Heart Association (startwalkingnow.org). Los Angeles International Airport has an 18-hole golf course. And the Fairmont Vancouver Airport has a full-service health club you can access for just $18 a day. Do a search of the airports you’ll be at to see if they have any get-healthy activities you can do.
Skip calorie counting. This ranks up there (along with setting a strict exercise program) on the list of vacation don’ts. Instead, try this one simple eat-healthier tip: Just have a broth-based soup or salad before your main dinner course—every day. This is so easy to do—and ensures that you’re getting some extra nutrients, particularly if you opt for a soup like veggie-loaded gazpacho or a tossed green salad. Plus, it helps fill you up, say Penn State researchers♦♦♦, so you’re less likely to fill up on the breadbasket or with extra helpings of the main course (or dessert)—helping you lose weight.
Take your multivitamin—every day. This helps ensure you continue to get the nutrients you need, no matter what you eat (or don’t). Try packing Centrum® Flavor Burst® Chews—in Mixed Fruit, Tropical Fruit, and Wild Grape. They’re chewable and convenient: they can be taken without food or water.
Go ahead, eat that chocolate triple fudge ice cream. After all, this is vacation. The last thing you want to do is be nibbling on carrot sticks when you’re really craving ice cream. No, you don’t want to eat dessert after every meal (or have two or three helpings as I wanted to), but you also don’t want to deprive yourself. (This will set you up for feeling miserable—and possibly “bingeing” on a sweet treat once you do get your hands on it…a situation that will definitely set you up for weight gain.) Have what you’re craving, and move on.
This reminds me of a quote I have pasted up by my desk, one that I always have in the back of my mind as I travel through life: “If I had to live my life over, I’d…climb more mountains and swim more rivers. I’d eat more ice cream…I would start barefoot earlier in the spring and stay that way later in the fall. I would ride more merry-go-rounds. I would pick more daises.” It’s a good lesson for vacations—and for life. Because at the end of the day, if you put on a few pounds like I did, you’ll more than likely take them off once you get back into your day-to-day routine. Remember: Have fun, and be well!
♦ To prevent injury, be sure you check with your doctor before doing any exercise routine—on vacation or at home.
♦♦ Three 15-min Bouts of Moderate Postmeal Walking Significantly Improves 24-h Glycemic Control in Older People at Risk for Impaired Glucose Tolerance; Department of Exercise Science, The George Washington University School of Public Health and Health Services, Washington, DC; Diabetes Care June 11, 2013;
http://care.diabetesjournals.org/content/early/2013/06/03/dc13-0084.abstract
♦♦♦ Salad and Satiety: Energy Density and Portion Size of a First-Course Salad Affect Energy Intake, Department of Nutritional Sciences, The Pennsylvania State University, University Park, PA, USA; J Am Diet Assoc. 2004 Oct; 104 (10): 1570-6.
http://www.ncbi.nlm.nih.gov/pubmed/15389416

It’s Fall—back-to-school time! And for me, and many parents, that means back-to-me time…time for taking care of all the piles of stuff over the summer I never got done and getting back on track with my exercise and eating healthy routines.
But there’s one hitch to my best intentions: with cooler weather and the kids back in school comes the tendency to get sick more. That’s because we’re spending more time indoors with re-circulated—instead of fresh—air, which more easily spreads any viruses present. Indoor air is also less humid and this, in turn, dries out the nasal passages, making them more vulnerable to infection.
But what I’ve found is that—despite whatever viruses are lurking indoors (and with three kids that tends to be a lot!)—when I’m really making an effort to stay healthy: exercising regularly, eating plenty of nutrient-rich fruits and vegetables, and getting at least eight hours of sleep a night, I get sick much less.
Research seems to back up my theory; here are the lifestyle tweaks that experts have found help keep our immune systems strong—and us healthier:
DON’T over sanitize everything in your world. Our immune systems stay strong, say experts, by being constantly challenged; over sanitizing can actually have the opposite effect of reducing immunity by getting rid of the germs that our immune systems need to get strong. The bottom line: plain old soap and water works best. My one exception: the kitchen counters and sink where food-borne infections like salmonella and e-coli can lurk from raw eggs and meat. (I use part bleach, part water in a spray bottle and/or sanitizing wipes to disinfect these surfaces.)
DO eat some sauerkraut or Korean kimchi. These fermented foods contain substances called prebiotics that promote the growth of good bacteria in your gut (probiotics—found in yogurt—can also do this), and this—in turn—helps your immune system fight off germs and viruses.
DON’T eat a lot of sugar. This is hard, as cooler weather seems to trigger the comfort food munchies in even the healthiest of us. One study♦, done at Loma Linda University in California and published in the American Journal of Clinical Nutrition, found that when volunteers ate 100 grams of sugar (about 20 teaspoons, about the amount in a liter of soda), infection-fighting white blood cells in their blood gobbled up many fewer bacteria than in those volunteers who didn’t eat the sugar.
DO have a good laugh, as often as you can. Some studies show that people who lack humor in their lives tend to have less protective immune systems. The reason? Laughing helps reduce stress, which research has shown suppresses immune function.
DO stay positive. Positive, pleasant events—and having an optimistic, upbeat attitude—seem to offer a small boost to the immune system that can last for up to two days afterward. (For other ways to tame stress, click here: http://www.centrum.com/expert-corner/health-articles/stress-relievers-top-10-picks-to-tame-stress.)
DO get enough vitamin D. Sunlight boosts vitamin D—which is critical to supporting the immune system. You can also get vitamin D from foods like milk, eggs, salmon, or tuna—as well as from a multivitamin like Centrum® Women or Centrum® Men.
DO exercise. Regular exercise improves the function of your heart, lungs, and every aspect of your body—including your immune cells. The result? Your immune system is better equipped to fight bacteria that could make you sick.
DO eat chicken soup. One study in the journal Chest♦♦ found that eating chicken soup can help lessen the inflammatory response behind colds and flu. But not only that, eating plenty of fruits (like blueberries) and vegetables (like broccoli) go a long way to help support your immune function.
DO get some sleep. Sleep is restorative; according to the National Sleep Foundation, when you get enough sleep, breathing slows, muscles are relaxed and blood supply to the muscles increases, tissue growth and repair occurs, energy is restored, and hormones that aid in growth and development are released. But not getting enough sleep (less than five hours a night) can increase stress hormones and depress the immune system.
How Many Hours of Sleep Do You Need? Some people seem to do fine on 6 hours, while others need 9 hours of shut-eye a night. Click here: http://www.centrum.com/expert-corner/health-articles/how-many-hours-of-sleep-are-enough to figure out what you need—and why.
♦J. Albert Sanchez, L. Reeser, H.S. Lau, et al., “Role of Sugars in Human Neutrophilic Phagocytosis,” The American Journal of Clinical Nutrition, 26 (11), 1973, 1180-1184; http://ajcn.nutrition.org/content/26/11/1180.abstract.
♦♦B.O. Rennard, R.F. Ertl, G.L. Gossman, et al., “Chicken Soup Inhibits Neutrophil Chemotaxis In Vitro,” Chest 118 (4), 2000, 1150-7; http://www.ncbi.nlm.nih.gov/pubmed/11035691.

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The one thing that never ceases to amaze me about our bodies: they respond so well to changes we make in our diet and our lifestyle. Think about it: when we gain weight—all we have to do is eat better and exercise and the weight comes off (albeit a bit more slowly than we sometimes want!).

‡Vitamins A, C, and E, and Lutein help support healthy eyes. This product is not intended to provide daily intake of Lutein. Take with a diet rich in fruits and vegetables.

¥B-Vitamins support daily energy needs.*

^Vitamins C and E support normal immune function.*

±B-vitamins aid in the metabolism of fats, carbohydrates, and proteins.*

«Lutein and Zeaxanthin to help improve the eyes natural response to glare. Emerging science suggests nutrients such as Lutein and Zeaxanthin help support healthy/normal macular pigment which plays a role in the eye’s ability to respond after exposure to glare/adjustment to changes in light.*

∇Among leading eye multivitamin supplement brands.

^^Refers to Lutein, Zeaxanthin, and Vitamins A, C, and E.

µBased on number of nutrients; Among leading Women / Men 50+ multivitamin brands.

»Among leading men’s and women’s gummy multivitamins.

>Biotin, Vitamins A, C, and E help maintain healthy appearance.*

<Vitamins D and B6 help support muscle function.*

♦A combination of Vitamin D and calcium helps maintain strong bones*

•B-Vitamins help support heart health, brain health, energy and metabolism. Vitamins A, C, E and zinc help support normal immune function and healthy eyes. Calcium and vitamin D help support bone health.* Adequate calcium and vitamin D are necessary for bone health. Centrum® MultiGummies® [Men/Adult] and Centrum® VitaMints® do not contain calcium. Take with a calcium-rich diet.

∞Includes 11 nutrients to support whole body health including B-vitamins to support heart health, zinc and B-vitamins to support normal brain function, and Vitamins A, C, and E to support healthy eyes.* Not a replacement for cholesterol-lowering drugs.